hey raynor, could you give me an estimate of how many cal a 20-rep squat (low bar back squat below parallel) set will burn at ~ 70% 1 RM intensity? The set will take about 3 - 5min, becuz need to breath in between reps.

for somebody thats about 5' 8'' 175 pounds

This post was edited by MegaVovaN on Mar 28 2011 04:57pm

Maybe 3 months of good keto cutting.

Also, no you won't have leftover skin...make sure to train abs frequently...

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

Hey raynor, I feel like my chest workout is lacking, I watched some cutler videos (lol) and he was doing 2 incline exercises, 2 dif kind of flies, crossovers,bench press and dumbell press

For me, i just do, flat bench press ,flat dumbbell press, incline dumbbell , flat flyes and thats it, you think thats enough for chest day? I was thinking of adding barbell incline tommorow

i have a 2nd chest day thats just flat bench and incline flyes

what do u think?

It all depends.

1. If you work for a gym like LA fitness, Golds, etc. - expect to make minimal money in a thankless job with random hours, and inconsistent client base - however there is virtually no liability.

2. If you work for yourself, and train people in their homes or at a gym, etc. you have the trouble of finding initial clients, as well as personal liability, but you also stand to make the most money.

3. If you work for a boutique gym or health/wellness spa type environment, you stand to make good pay but have to deal with the snobs and people who genuinely don't care about bodybuilding, true fitness, or anything other than maintaining a "socially acceptable" shape.


In all honestly...training is a great thing...if only it were done differently. I have been a trainer for many years and have found myself getting more and more soured to the job. Thankfully I will be out of school soon and can begin my residency and internship.


I would also advise ACSM or NASM as these are the most recognized training certificates at the moment.


If the stars aligned just right and you managed to befriend the owner/manager of a large gym and become a trainer there, you could also stand to see some pretty impressive cash - but it's all about who you know, not what you know.

Hmm...very good question.

By my calculations it will be anywhere been 80-120 cals for 5 minutes of actual squatting in your parameters/intensity. if you are figuring rest takes half of that time, it would be half of the amount.

You can definitely add Incline Bench as well...but my advise is to mirror your chest day TWICE a week. That means if you do chest on monday....do it again on thursday or friday at the same intensity and the same exercises as monday. This will greatly improve your chest quickly. Also make sure you are going heavy and squeezing the hell out of you chest with every rep. Form is everything.

ok =), i will try that, chest is a weak spot of mine

Ok so i was wrestleing around with a buddy and when he did a take down when i got back up i had a pain behind my knee not on my knee but behind it. it only hurts when i go to extend it out are bring up all the way so that my foot is near my ass it only hurts some of the time when walking and the pain is off and on is it a pulled hammy and what should i seek medical attention

Unless you are in dire pain, medical attention is not needed yet.

Follow the RICE method...

Rest
Ice
Compression
Elevation

But also add Anti-Inflammatory meds like ibuprofen 2x per day

If not better within 24 hours, see a doctor asap.

20 reps for deep squats at 70% intensity would make somebody very very tired, and burn up plenty of glycogen right? (the workout will also have other exercises like 2 sets of 10 bench, stiff-leg deadlift, military presses, pull-overs.. etc)

so by following up with a 20 min HIIT postworkout, this would be the best method to induce fat burn than say a 3 sets of 5 reps routine.

This post was edited by MegaVovaN on Mar 28 2011 09:43pm